How much protein do I need?

For muscle growth: 1.6–2.2 grams of protein per kilogram of body weight. Lose weight: 1.2–1.6g per kg to protect muscle.

What is the best macro split?

It depends on your goal. A general place to start is 30% protein, 40% carbs, 30% fat. Then change it according to the results.

መደባት መግቢ

ማክሮ ካልኩሌተር

ምስ ዕላማኻ ዝሰማማዕ ፕሮቲን፡ ካርቦሃይድሬትን ስብሕን ኣመጋግባኻ ኣስልጥ

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

ክንደይ ፕሮቲን የድልየኒ?

ንዕብየት ጭዋዳታት፡ 1.6–2.2 ግራም ፕሮቲን ኣብ ሓደ ኪሎ ግራም ክብደት ኣካላት። ክብደት ምጉዳል: 1.2–1.6g ኣብ ሓደ ኪሎ ንጭዋዳ ንምክልኻል።

እቲ ዝበለጸ ማክሮ ምፍንጫል እንታይ እዩ?

ኣብ ዕላማኻ እዩ ዝምርኮስ። ሓፈሻዊ ቦታ 30% ፕሮቲን፡ 40% ካርቦሃይድሬት፡ 30% ስብሒ እዩ። ድሕሪኡ ከከም ውጽኢቱ ቀይሮ።

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